Guide
10-Minute Morning Mobility Routine
Ten minutes of movement first thing sets the tone for the whole day. Here's a simple flow you can do beside your bed.
The flow
- Cat-cow — 10 slow reps to wake up the spine
- World's greatest stretch — 5 each side for hips and upper back
- Deep squat hold — 45 seconds, holding onto something if needed
- Thoracic rotations — 8 each side, following your hand with your eyes
- Shoulder circles and arm swings — 30 seconds
- Breathing — 2 minutes sitting tall, eyes closed, slow nasal breaths
Why mornings?
After a night's sleep your body is stiff. Moving early improves how you feel, sit and train for the rest of the day — and it's the easiest habit to keep because it's done before the day gets busy.
Make it stick
Same time, same spot, every day. In the 30-Day Headstart a new guided mobility video is ready for you each morning.
Want it done for you?
The 30-Day Headstart gives you a guided bodyweight workout, mobility flow, nutrition habit and mindset task every day — coached by Cillian Bonnar. One €97 payment.
See the 30-Day Headstart